The modern diet is filled primarily with processed foods and medications. Because of this, it is also filled with obesity, digestive issues, and a variety of diseases. The majority of people are also eating far too much food but ironically, not getting nearly as much nutrition as they need — their bodies are actually starving. These processed foods are a major threat to the beneficial bacteria, called probiotics, in your body, and help take you down a very unhealthful road. 

Probiotics are an extremely important element of health. They populate your gut, have a profound effect on your gastrointestinal and immune system, keep your weight down, detoxify your system, and improve and maintain your overall health. 

You can find probiotics in a lot of foods and in capsule form, but the easiest delivery for your body is within fermented foods which are very easy to make yourself. You can even ferment what you grow organically in your own backyard garden, making it very low in cost.

Korean Dr. Kuk Moon Park uses the fermentation process to create his own probiotics that he administers to cancer patients and others with serious health problems that are no longer responsive to conventional treatment in hospitals. He ferments the wild plants that grow in the organic fields where he lives in the mountains of Korea. Patients come to his retreat for a seven-day fast, detoxifying their bodies with his seasonal mixtures. He has yielded excellent results with this process.

Eating fermented food is an ancient practice that fell out of tradition for one reason or another. It was very common during Roman times, in ancient Indian society, Asian cultures, and Eastern European countries. Fermentation increases the nutrition in a food source. For instance, if you have one gram of nutrition in one fresh apple, the fermentation process increases the nutrients of that apple 10 times. Because of this, your body is fed as it wants to be fed and requires less food. When you’re eating less food, your organs don’t need to work as hard, and they retain their energy to extend your health and life.

Fermenting is a very creative process as there is no exact recipe for doing so. It can depend on the environment of your home (warmer environments ferment things faster), your preference to sweet or sour, and your personal taste regarding fruits and vegetables. (Seasonal foods are best, but not required.) You can ferment only one fruit or vegetable or a mixture of several different ones. It all depends on what you like best. (Fermenting animal products like dairy is not recommended for health.)

There are several ways to ferment fruits or vegetables, but Koreans keep it simple by just adding sugar to the mixture. Sugar acts as a pre-biotic — in other words, an immediate and accessible food for the microflora of bacteria. Be certainthat the sugar you get is organic from sugar cane (not sugar beets as they are most commonly genetically modified) and as minimally processed as possible. Something like sucanat or muscovado sugar is recommended as it retains the sugar cane’s mineral-rich molasses but is not an absolute must. 

It is recommended to use a clay bowl/jar (because the clay is a breathable material, allowing oxygen to travel throughout its walls) for this process, but you can begin with a glass container as you feel your way through the first several tries. You should try small batches at first until you discover a recipe you enjoy, and then you can enlarge the batch to supply your whole family. (Be mindful of the batch. If it tastes toxic, throw it out. It is easily contaminated by flies, extreme weather, and the like.)

In this clay bowl/jar, add fresh, organic (very important), and clean fruits or vegetables that have been diced small. The standard recipe is to use half of the weight of fruits/vegetables of sugar, so if you are using ½ pound of strawberries, use ¼ pound of sugar. Pour the sugar over the fruit/vegetable and mix to incorporate the sugar throughout. Seal the jar with a breathable type of material that keeps flies out, such as a piece of cotton, kept taut on the bowl/jar with a large elastic band or the like. Leave it on your counter and stir once per day. 

You will see the fermentation process in action as there will be a bubbling happening throughout the mixture. After three days you can begin using it or you can taste the brine and decide whether or not you want to leave it out longer.The longer you leave it out, the more sour (like vinegar) it will become. Eventually, it will turn into vinegar. When it is to your liking, strain out the fruit/vegetable matter and preserve the liquid brine in a jar and refrigerate. You can use it as you like. Drink it straight, add it to smoothies or juice, mix it into a salad dressing, etc. 

If it is too sweet, lessen the sugar. If it is not sweet enough, add more. Feel free to play around with the recipe until you get it right for everyone in your family. 

(It should be noted that this microflora is extremely sensitive to the environment. If its atmosphere is very negative, with bad feelings throughout the house like fighting and negative thinking, it will not taste as good as a home environment that is peaceful and positive.) 

Keeping your family healthy can be a fun and inexpensive task that you can share with your children. Allowing them to formulate their own recipe they enjoy will teach them more about health and the wonders of probiotics. 

Dr. Lee’s office is located at 175 McMurray Road, Suite G, Buellton. Dr. Lee also has offices in Los Angeles and Paso Robles. To make an appointment call (805) 693-5162 or 310-666-8021.

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Brigette Braly has a deep interest in mental, physical, and spiritual health and community. She grew up in the Valley and in August 2023 opened her first yoga studio, called SHIFT Studio, in Santa Ynez, which offers daily yoga classes in multiple forms, along with infrared sauna therapy, a cold plunge, and massage therapy to help the community to reach these goals, one shift at a time. 

“I come from a family of entrepreneurs where ‘doing your own thing’ was always talked about,” said Braly. “I didn’t know what I wanted to do. I always considered myself a late bloomer. During COVID, the only commercial yoga studio had closed and I started looking into opening up my own yoga studio. I looked into the legal aspects of owning my own business then went looking for available spaces to open up my new yoga studio. All of a sudden, things fell into place so I felt compelled to pursue it.”

Becoming a yoga teacher was not a part of Braly’s life plan. Initially, her dream was to go to Italy. She attended the University of Colorado at Boulder, where she studied Italian and learned yoga. 

“After graduating, I went to culinary school in Italy. Spending one year in Italy studying was fabulous. I returned to Los Angeles and after working in a kitchen for several years I realized that it was not my calling, yoga was,” she explained.”Yoga was a lifesaver for me. I realized all that yoga gave me through all the different chapters of my life and I acquired my first-level certification 10 years ago while living in LA.”

“Growing up, school was very difficult for me since I had ADHD,” she said emotionally, recalling the past. “Yoga has taught me how to focus, breathe, slow down, and to actually feel my body. Meditation has also been a valuable tool.”

But living in Los Angeles was not for her. Braly moved back to the Valley in December 2019, just before the COVID pandemic broke out.

“When I returned home, having been away just shy of 10 years, I started teaching yoga at Juicy Life in 2020. When it closed, I started to consider doing something on my own,” she said. “It took me a year or so to get the ball rolling. I looked at a few places but none of them felt right. Then I found the perfect spot. Originally I didn’t consider this space as viable as the rent was just a little more than I wanted to spend. But once I saw it, I loved it. It’s in the perfect location in a beautiful building in downtown Santa Ynez. I contacted Renee Allen Properties and met with the owner of the building Arthur Osha and we started having existential discussions immediately. We seemed to hit it off. He had other offers he said, but he liked the idea of a yoga studio and we eventually signed contracts.”

SHIFT offers daily yoga classes given by one of its 10 teachers. 

“All of the instructors here have been teaching yoga for between 10 and 15 years; they are well qualified,” she said.“The studio also offers infrared sauna therapy, a cold plunge, sound baths, and massage therapy. Celeste Pearlman is our massage therapist who is certified in 14 different massage techniques. She previously worked at the Ritz-Carlton Bacara and the San Ysidro Ranch. 

“This spring we are looking forward to offering facials and breath work. We also offer a group meditation every Sunday, following class, for whoever wants to join in. My goal is to share all the tools we’ve accumulated and to not do life alone.”

For Braly, it’s more than what’s being  done inside the business.

“It’s so much fun to see people get into some really deep conversations in the parking lot after class. I love that,” she said. “It’s really a big honor for me to have a business in the town I grew up in and love.”

SHIFT Studio is at 3563 Numancia St., Suite 103, Santa Ynez.

For more information visit Instagram @shiftstudiosyv, info@shiftstudiosyv.com or call or text (805) 717-5071 or visit www.shiftstudiosyv.com, which she said is “a work in progress” where you can find the names of all the yoga teachers and substitutes.

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In my previous column, I talked about the four types of constitutions in Korean Constitutional Medicine. Each of these four types have differing internal temperatures. Keeping this degree at its ideal point will help balance the chi in your body’s organs and lead to better health. 

Proper exercise is also important in keeping the organs functioning at their best and important for the body’s core temperature balance, so different constitutional types require different types of exercise. Some constitutional types are more temperature sensitive than others. While Tae Yang In and So Yang In individuals typically have stronger constitutions that balance themselves properly where temperature is concerned, So Eum In and Tae Eum In (types of Yin) individuals have a more difficult time. 

So Eum In types require heat, while Tae Eum In types require cool. For the So Eum In type, they need to insulate themselves as their systems have a difficult time maintaining an ideal temperature. Their digestive system can be compared to a pot on the stove. The pot needs heat to cook the food. Without heat, the food in the pot remains uncooked. The uncooked food will cause stomach aches, gas and pain. 

So Eum In types may find when they eat or drink cold foods, digestive problems will soon occur. They cannot drink large amounts of liquids quickly, especially cold liquids, and, as a rule, prefer warmer weather. These types of people benefit from showers or cold/lukewarm baths, because they do not allow for sweating, thereby making for a better internal temperature balance. Sweating, the body’s natural cooling system, is not good for So Eum In types. Heat needs to stay in the body, so an activity like swimming, where their pores are closed and sweating does not occur, is their most ideal form of exercise. 

(It is of note that this constitutional type tends to store fat in their midsection. This is the body’s way of insulating that area. If the midsection is kept warm, fat will be less inclined to gather there, assuming you subscribe to proper diet and exercise.) 

Tae Eum In individuals function oppositely: Their internal system is overheated and needs to expel the heat to balance the temperature. For these types, very active forms of exercise, where the body can sweat, are better, i.e. running and aerobics. Swimming is the worst form of exercise they can take part in, not only from the sweating aspect, but the chlorine in pool water further weakens an already weaker lung chi.  

Tae Eum In types also benefit from hot baths, saunas, hot tubs and the like because it causes the skin to soften, the pores to open, and sweating to occur. This constitution tends to take in a lot of negative energy throughout the day. Being active and sweating expels this energy, helping to balance the body. 

Both types need to watch their water intake. Too much water will cause an imbalance, as they have enough water energy in their constitutions. The key is to listen to the indications your body gives you. Don’t over-water yourself, or deny yourself hydration. Drink however much water makes you feel the best. 

For the other two types, Tae Yang In, and So Yang In, (yang types) they both need well balanced forms of exercise. So Yang In types tend to have a naturally stronger upper body, so exercises to strengthen the lower body is ideal to balance the body. Walking, running, lunges and bicycling are some beneficial exercises for this type. All forms of exercise are beneficial for Tae Yang In constitutions.

Taking exercise and body temperature into consideration in addition to eating the proper foods will help move your body to balance and lead you to a happy, healthy way of life.

To make an appointment with Dr. Hyun K. Lee in the Solvang office, call 805-693-5162. His office is located at 2030 Viborg Road, Solvang. The clinic is held every Wednesday only. He also has offices in Los Angeles, and Atascadero. 

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Beginning this spring, community members are preventing type 2 diabetes together with the lifestyle change intervention offered by Sansum Diabetes Research Institute and the YMCA. Guided by trained lifestyle coaches, groups of participants will learn the skills necessary to make lasting changes such as modest amounts of weight loss, being more physically active, and managing stress.

One in three Americans has prediabetes. People with prediabetes may develop type 2 diabetes within 3 years if they do not take steps to prevent it.  

“With the sharp increase in type 2 diabetes in our communities, the YMCA is very pleased to be partnering with Sansum Diabetes Research Institute in identifying members of our communities at risk, and working jointly to help people bring about life-saving changes in their lives,” said Thomas Speidel, executive director of the Stuart C. Gildred Family YMCA in Santa Ynez.

This revolutionary program promotes a collaborative, non-judgmental approach to wellness in a motivating environment. Participants will learn how to eat healthfully, add physical activity to their routine, manage stress, stay motivated, and solve problems that can get in the way of making changes.

This is a yearlong program. Groups will meet once a week for four months, then once a month for the remainder of the program to maintain healthy lifestyle changes. The group setting provides a supportive environment with people who are facing similar challenges and trying to make similar changes. Together participants celebrate their successes and find ways to overcome obstacles.

SDRI and the YMCA are also partnering on a program for those impacted by type 2 diabetes, Ocho Pasos a la Buena Salud. Ocho Pasos a la Buena Salud is an ADA-recognized diabetes self-management education series offered in Spanish over 8-10 weeks. The course is culturally appropriate for the local Latino/Hispanic community and utilizes an instructional approach that prioritizes discussion and participant engagement to acquire the necessary knowledge, skills, and attitudes to self-manage type 2 diabetes. Topics include healthy eating, meal planning and preparation, monitoring, medications, as well as identifying risk factors, symptoms, and complications of diabetes, and lifestyle changes to improve an individual’s diabetes self-management. Health outcomes are tracked over the course of the series and outcomes analysis has proven the effectiveness of the series.

The Diabetes Prevention program and Ocho Pasos a la Buena Salud, will be offered at several YMCA locations, including Santa Ynez, Lompoc and Santa Barbara. 

The Diabetes Prevention program is based on research that showed that people with prediabetes who lost 5 to 7 percent of their body weight (10 to 14 pounds for a 200-pound person) by making modest changes reduced their risk of developing type 2 diabetes by 58 percent, with older adults experiencing an even greater diabetes risk reduction.

Small changes can add up to a big difference. Working with a trained lifestyle coach who provides guidance, PreventT2 program participants can make lasting changes together.

People are more likely to have prediabetes and type 2 diabetes if they:

• Are 45 years of age or older;
• Are overweight;
• Have a family history of type 2 diabetes;
• Are physically active fewer than three times per week; or
• Have been diagnosed with gestational diabetes during pregnancy or gave birth to a baby weighing more than 9 pounds.

Prevent T2 will hold the following screenings:

• Santa Barbara Family YMCA and Haley St. Family and Teen Center – please contact SDRI for more information

 To see if you are eligible to join our program, take the risk test to get started. Test is available at www.sansum.org. To learn more about this program, call Stefany Olague, Program Coordinator @ 805-682-7640, ext.221, or email solague@sansum.org.

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People who want to begin the new year with a plan to lose weight and improve their health can save 50 percent on their first two sets of classes at Sansum Clinic by registering before the end of 2019.

The program discount includes support from a physician and a staff of weight-loss counselors from the Doctors’ Weight Management Team. Orientation session will begin in January.

Sansum Clinic endocrinologist Dr. Christopher Donner forged the partnership between HMR Weight Management Program and Sansum Clinic in 1986 and continues to lead the Doctors’ Weight Management program, known for its fast and safe weight loss.

The program addresses high blood pressure, diabetes (and pre-diabetes), metabolic syndrome, joint pain, and other illnesses and conditions associated with weight management and obesity. Patients use HMR Weight Management’s meal replacements as the foundation of the diet. Classes meet weekly at Sansum’s Hitchcock site.

To get more information about the discounts or sign up for an orientation session, email hmrprogram@sansumclinic.org or call 805-563-6190.

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